“Macho man MCW style”
3min amrap:
Macho Man 60/40kg
Rest 3:00
3min amrap:
Macho Man 70/45kg
Rest 3:00
3min amrap:
Macho Man 80/52,5kg
*1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks

5 Rounds of:
15 Hang Squat Clean & Jerk with DB
9 Pull ups
6 Pushups

10 min. Row
15 min. Bike
5 min. Ski

Rullailu etu- taka-ja sivureidet + pakarat

Jooga 45 min Tri-dosha sarja

Venyttelyä

A) 12 min AMRAP

10 ring rows
10 pushups
20 air squats
15 cal row

--- rest 5 min between A and B ---

B) 12 min AMRAP

15 SDLHP
10 burpees over KB
15 v-ups

Clean and Jerk practice

Strict Press
6 x 3 @ every 60s.

WOD
EMOM x 15:00
Min 1: 10 Toes to Bar + 5 Burpees
Min 2: 10 Barbell Rows @60/42.5kg + 20 Russian Twists w. a plate
Min 3: Rest

Rx+: 3-5 x Bar Muscle-up instead of T2B

Double under practice for 15min

E2MOM 5
5x Deadlift

For time:
40x DU
20x 1DB Snatch alt. (15/22,5kg)
40x DU
20x 1DB Snatch alt. (15/22,5kg)
40x DU
20x 1DB Snatch alt. (15/22,5kg)

Tc: 10min

For time

100 pull up
200 push up
300 squat

If possible use weight vest.

Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep

Approximate loading % per set: 55, 60-65, 65-70, 70-75, 75-80, 80-85, 85-90, 90-95, 95+, 95+

Run/Ski/Row 45 minutes